Tuesday, Thursday, Saturday

 Biceps 

Barbell curls - 6 sets, 6-10 reps

Seated dumbbell curls - 6 sets, 6-10 reps

Dumbbell concentration curls - 6 sets, 6-10 reps

 Triceps 

Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps

Pushdowns (exterior head) - 6 sets, 6-10 reps

Barbell French presses (interior head) - 6 sets, 6-10 reps

One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

 Shoulders 

Seated barbell presses - 6 sets, 6-10 reps

Lateral raises (standing) - 6 sets, 6-10 reps

Rear-delt lateral raises - 5 sets, 6-10 reps

Cable lateral raises - 5 sets, 10-12 reps

 Calves & Forearms 
Same as mentioned in schedule of  Monday, Wednesday and Friday
 Abs 
Same as mentioned in schedule of  Monday, Wednesday and Friday.